Bo iwldan

To build muscle and increase strength efficiently.
	•	To develop a strong, muscular, and balanced physique.
	•	To improve performance in compound and isolation lifts.
	•	To gain size while getting stronger week by week.
	•	To maximize hypertrophy and strength progression.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Wide Grip Pull-Up

Lat Pulldown

Seated Row (Machine)

Shrug (Dumbbell)

Rear Delt Fly (Machine)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Push Up (Weighted)

Incline Bench Press (Dumbbell)

Bench Press (Smith Machine)

Chest Fly (Machine)

JM Press

Tricep Pushdown (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Hanging Leg Raise

Decline Sit Up (Weighted)

Back Extension

Ab Wheel

Pull-Up (Weighted)

Barbell Row

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Dip (Bodyweight)

Lateral Raise (Cable)

JM Press (Smith Machine)

Overhead Press (Machine)

Leg Curl

Leg Press

Pull 

Push

Leg / core

Pull

Leg / core 

Push 

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